Vegan Spatzle With Spinach Cashew Cream Sauce
 and Winter Squash

 

 

 

Spatzle is a German dish that is somewhere between a noodle and dumpling.  Spatzle is quick and easy to make.  It is a soft dough that is forced through holes in a Spatzle board or spoon.  It can also be scraped off a cutting with a knife, scarping small bits of the dough into the boiling water.

Spatzle is great in soups.  It is also very good sauteed in olive oil or vegetable margarine with green onions or chives.  Top it off with some vegan sour cream or cheese.

 

Spinach is packed with nutrients such as vitamins K, A, C, B-2, manganese, folate, magnesium, iron, calcium and many more.

 

The spinach in the sauce is first cooked.   I used a vegetable steaming bag and cooked in the microwave.  Steaming the spinach without water helps it to retain it nutrients.

 

1 medium sweet dumpling squash or other winter squash

 

6 ounces fresh spinach that has been steamed until soft

1/2 cup cashew cream

1 cup non-dairy milk

1 teaspoon salt

dash pepper

dash or two of fresh grated nutmeg

 

1 cup unbleached white wheat flour

1 teaspoon salt

1/8 teaspoon black pepper

1/8 teaspoon fresh grated nutmeg

1 tablespoon EnerG Egg Replacer

4 tablespoons warm water

1/3 cup non-dairy milk

 

Preheat oven to 350 degrees. Coat a baking sheet with spray oil.

Cut the squash in half and scoop out seeds and discard.  Place the squash cut side down on the baking sheet and bake 45-60 minutes or until done.  Remove from oven and set aside

 

For the sauce, combine cooked spinach, cashew cream, cup of milk, salt, pepper and nutmeg in a blender.  Process until smooth.  Pour into a large skillet.  Bring to a boil and then reduce to a simmer.  Cook until it begins to thicken, about 5 minutes.  Remove from heat and set aside.

 

For the spatzle- combine dry ingredients in a bowl.  Combine the egg replacer and warm water in another bowl and stir until smooth.  Add milk.  Make a well in the dry ingredients.  Combine to make a soft dough.  If too stiff add a little more milk or water, a tablespoon at a time.  Let the dough rest for 10-15 minutes.

 

Bring to boil a 4-5 quart pot of water with a dash of salt and olive oil.  Force the spatzle dough through the board and directly into the boiling water.  Boil until they all float, 2-3 minutes.

 

Drain the spatzle and stir into the spinach sauce.

 

To assemble- place a 1/4 of the squash on a plate, spoon 1/4 of the spatzle-spinach mixture over top.

 

Enjoy!

 

Makes 4 servings at 206 calories each.

 



Vegan Roasted Potato and Sausage Breakfast

 

 

Who says roasted vegetables are just for dinner?  This roasted breakfast features red skin potatoes and vegan sausage,  This is a great weekend breakfast or brunch (or even dinner).  The vegetables can be varied to suit your tastes and what is in season.

Potatoes get a bad rap but they are fat-free, cholesterol-free and a good source of Vitamin B6 and dietary fiber. They are also high in Potassium and Vitamin C.

A 25 gram apple has 95 calories and a 26 gram potato has just 110 calories.

3 1/2 cups unpeeled red skin potatoes cut in bite size pieces (about 1 inch)

2 cups unpeeled carrots cut in bite size pieces (about 1 inch)

3/4 cups red bell pepper chopped

1 cup sliced red onions

3 cups sliced mushrooms

6 1/2 ounces vegan sausage, cut into 1/2 inch pieces ( I used a half package of Lightlife Gimme Lean Ground Sausage Style Veggie Protein)

 

Preheat oven to 430 degrees

Coat a large roasting pan with spray oil (I used Trader Joe's spray olive oil)

Add the vegetables to the pan and spray the top of the vegetable with spray oil

Roast for 20 minutes and stir

Roast another 10 minutes and add the sausage on top of the vegetables

Roast another 10 minutes or until the vegetables are done

 

Remove from oven and enjoy!

 

Makes 4 servings with just 214 calories per serving

Roasted Parsnip Cashew Cream Soup

 

 

Parsnips are a relative of the carrot.  They grow underground and are a good source of fiber and antioxidants.

Cashew cream can be made quite easily and adds protein and a creaminess to the soup.

 

Soup:

6 cups chopped parsnips

2 cups chopped white onions

1/4 cup cashew cream

5 cups vegetable stock

salt

pepper

freshly grated nutmeg

 

Preheat oven to 440 degrees.

Coat a roasting pan with spray oil and add the parsnips and onions.  Roast in the oven for 30-40 minutes, string once or twice, until done and slightly browned.Remove from oven and cool about 15 minutes.

Place half the parsnips and onions in a blender with the cashew cream and half of the stock.  Blend until fairly smoothly.  Pour into a 4- 5 quart pan.  Repeat with remaining vegetables and stock.

Season to taste with salt, pepper and nutmeg,

Bring to a boil and then reduce to a simmer until hot.

Remove from heat and enjoy!

Makes 7 cups at 134 calories per cup.

 

Cashew Cream:

Cashew cream can be added vegan recipes where dairy cream would have been used. Because of the fat content in cashew cream behaves much like cream when cooking with it. It is great in sauces and soups.
Cashews contain fiber, copper, manganese, tryptophan, magnesium and phosphorus and 75% of the fat us unsaturated.

Cover 2 cups of raw cashews with cold water. Soak over night. drain the water off and place the cashews in a blender or food processor. Cover with fresh cold water and process until smooth. Cashew cream may be strained if you wish.

Makes 2 1/4 cups. Each tablespoon contains 43 calories.

Tuscan Bean Stew

 

 

Lima beans are high in protein.  One cup has 14.7 grams of protein.  They are also a great source of fiber, molybdenum, trytophan, manganese, folate, potassium, iron and B vitamins.

To cook dried lima beans:  wash well and discard any debris.  Cover with cold water and soak overnight.  Drain off the water and cover with fresh water.  Bring to a boil, then reduce to a simmer for about 30-45 minutes.  Watch carefully as they go from done to mush very quickly.

One cup of dried beans make 2 cups of cooked beans.  One cup contains 216 calories.  

 

 

 

1 1/2 cups chopped onion

2 cups chopped celery

2 cups sliced carrots

4 cups diced eggplant (skin on, no need to discard that good fiber)

1 1/2 cups chopped zucchini

4 packed cups chopped kale

8 cups vegetable stock

1 25 ounce jar marinara sauce  (I used Trader Joe's Organic Spaghetti Sauce)

4 cups cooked dried lima beans (or gigante beans if you can find them)

1dried bay leaf

1 sprig fresh rosemary

 

Coat an 8 quart stock pot with spray oil.   Add the onion and celery and saute over medium high heat.

Add each vegetable to the pot as you prepare it and stir.

When all the vegetables are in the pot, add the stock, marinara sauce, beans, bay leaf and rosemary.

Simmer for about 1/2 hour or until the vegetables are done.

Remove from heat and enjoy!

 

Makes 16 cups at 103 calories per cup.

 

 

 

 

Moroccan Vegetable Bean Stew

 

 

The original recipe used 1/3 cup of oil to saute the vegetables.  The sauce was hot olive oil with some red pepper and cumin.  I have lightened up this recipe by leaving out all of the oil.  For the sauce I have substituted a sweet chili sauce.  If you prefer a milder flavor, skip the sauce.

2 1/2 cups chopped onion (one large onion)
2 cups chopped red and green bell peppers
1 teaspoon ground coriander
1/2 teaspoon cinnamon
5 cups peeled and cubed sweet potatoes
1 can diced tomatoes (15 ounces)
1 can garbanzo beans, undrained (15 ounces)
juice of one lemon
1/2 teaspoon saffron threads  (optional)
3 cups chopped zucchini

Coat a 5 quart pot with spray oil.  Add the onions, peppers, coriander and cinnamon.  Saute for about 5 minutes. 
Add the sweet potatoes, garbanzo beans with the liquid, lemon juice and saffron.  Bring to a boil.  Cover ans simmer about 15 minutes or until the sweet potatoes are almost done.  Add the zucchini and cook another 5 minutes.

Serve with couscous if desired.  I like mine with just 2 tablespoons of the sweet chili sauce for a little kick.

Makes about 12 cups or 6 two cup servings.  Each serving has 243 calories (without the sauce or couscous.)

 

Sweet Chili Sauce

 

1 cup water

1 cup rice vinegar

1 cup evaporated cane juice

1 teaspoons fresh ginger root, minced

1 teaspoon garlic, minced

1-2 teaspoons dried red chili pepper

2 teaspoon ketchup

2 teaspoons cornstarch

2 tablespoons water

 

Place everything except the cornstarch and 2 tablespoons of water in a small sauce pan and bring to a boil.  Turn heat down and simmer for about 10 minutes.

Mix the cornstarch and two tablespoons water.  Quickly stir into the hot sauce.  Bring back to a boil and cook one more minute.  Remove from heat and cool.

This keeps well in the refrigerator for several weeks.

 

Makes 2 cups.  Each 1 tablespoon serving has 27 calories.

Note: I will try for a better photo the next time I make this.  My house was cold and the food hot, so you see a bit of steam in the photo.

 

Cabbage and Edamame Soup

 

I think of this soup as the antidote to holiday eating.  Most of us tend to overindulge during the holidays and this soup helps to balance that.  It is chock full of great vegetables and edamame for a protein boost.  It is non-fat, low calorie, high fiber and just tastes really good.  Try a big bowl of this before your next holiday party and you will find you feel full and consume less unhealthy foods.

Edamame are edible, green, immature soybeans.

This makes a huge pot of soup to keep in the fridge or freezer.  If you prefer you can make a half recipe.  Play with the seasonings, but keep the salt to a minimum.

 

2 cups chopped onions

2 cups chopped celery

4 cups sliced carrots

2 cups sliced mushrooms

2 cups sliced zucchini

1 1/2 cups diced green pepper

2 cups fresh or frozen shelled edamame

8 cups shredded green cabbage

2 teaspoons minced garlic

2 teaspoons dried parsley (or 2 tablespoons minced fresh parsley)

1/4 teaspoons black pepper

1 tablespoon vegetable soup base (I used Better Than Bouillon Vegetable Base)

2 cans (28 ounces each) crushed tomatoes

8 cups water

 

Coat an 8 quart or larger stock pot with spray oil.

Saute the onions and celery over high heat.  add the remaining fresh vegetables as you prepare them, stirring with each addition.

Add the water, tomatoes, and seasonings.  Bring to a boil.  Reduce heat to simmer, cover and cook until vegetables are done (20-30 minutes)

 

Makes 22 cups.  Each cup has just 66 calories.

 

 



 

Vegan Chicken-less Noodle Soup

 

 

This is a really hearty 'chicken' noodle soup that is ready in about 35 minutes.  Meat alternative products generally contain 'vital wheat'.  This is the product that gives it the meat-like texture.

2 cups diced onions
2 cups diced celery
2 cups sliced carrots
2 1/2 cups chopped baby bok choy (about 3 small heads)
1 teaspoon dried parsley (or 1 tablespoon fresh)
8 cups vegetable broth
salt and pepper to taste
1 1/3 cups cubed vegan chicken alternative (I used one package of Gardein Chick'n Filets)
4 ounces egg-less pasta (shape of your choice)

Coat a large stock pot with spray olive oil.  Saute the vegetables over medium high heat until onions begin to  brown.
Add the vegetable broth, parsley, salt and pepper and bring to a boil.  Reduce heat to a simmer and cook for 10 minutes. Add the 'chicken' and noodles and cook another 15 minutes.

Makes 10 cups at 112 calories per cup.